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Plant power: The 10 veggies with the most protein

Protein is an essential nutrient your body uses to build and repair tissues.

Although animal foods are usually highest in protein, some plants also contain decent amounts.

Here are 10 healthy vegetables that contain a fair amount of protein.

1. Watercress

Spinach is one of the most nutrient-dense leafy green vegetables you can eat.

Watercress is a cruciferous plant that grows in water and has a high protein content.

One cup (34 grams) of chopped watercress contains 0.8 grams of protein and 100% of your RDI of vitamin K. It also has good amounts of B vitamins, calcium, manganese, potassium, vitamin A and vitamin C (1).

Moreover, watercress has been shown to offer antioxidant protection. It also contains phenolic compounds that may help prevent cancer (2, 3, 4, 5, 6).

Avoid boiling watercress in water, since this will decrease the antioxidant content. Instead, try eating raw watercress in salads, stuff it in sandwiches or blend it in smoothies (7).

A couple of studies performed in animals demonstrated that alfalfa sprouts can reduce cholesterol levels. This was thought to be due to their high content of saponins, a group of compounds that can lower cholesterol (9, 10).

One study treated 15 people who had high blood lipid levels with 40 grams of alfalfa seeds, three times daily, for eight weeks. These people had a 17% reduction in total cholesterol and an 18% reduction in "bad" LDL cholesterol (11).

In one study, 20 athletes who took spinach supplements for 14 days experienced reduced oxidative stress and less muscle damage (18).

Another study gave nitrate-rich spinach to healthy participants and measured its effects on their levels of nitric oxide, a signaling molecule normally used in the body to widen the blood vessels.

The study also measured endothelial function and blood pressure. Nitrate-rich spinach was found to increase nitric oxide, improve endothelial function and lower blood pressure, all of which can improve heart health (19).

Lastly, regularly consuming spinach has been linked to as much as a 44% lower risk of breast cancer (20).

A number of cell studies showed that Chinese cabbage is rich in compounds with antioxidant activity. Its outer leaves appear to contain the most antioxidants. Plus, it has been shown to have anti-inflammatory properties (22, 23, 24).

It seems like some studies agree that high intakes of Brassica vegetables, like Chinese cabbage, can decrease the risk of prostate cancer (25).

Asparagus can be cooked in the oven, grilled, boiled, steamed or pan-fried and it is wonderful in salads or as a side dish.

Protein Content: One cup (134 grams) of asparagus contains 2.9 grams of protein, while 100 grams of asparagus contain 2.2 grams. Protein accounts for 27% of the calories in asparagus.

6. Mustard greens

Mustard greens belong to the Brassica family and are very similar to kale but with a distinct mustard flavor.

A 1-cup (56-gram) serving of mustard greens provides 1.5 grams of protein, as well as 348% of the RDI for vitamin K and 118% of the RDI for vitamin A. It is also high in manganese, calcium, potassium, B vitamins, vitamin C and vitamin E (31).

7. Broccoli

Broccoli is a very popular vegetable that also happens to be high in protein. It can be enjoyed raw or cooked.

A 1-cup (91-gram) serving of raw chopped broccoli can provide 2.6 grams of protein, including all the essential amino acids. It also contains plenty of folate, manganese, potassium, phosphorus and vitamins C and K (34).

For all these nutrients, a 1-cup serving of broccoli contains only 31 calories.

Broccoli also provides high amounts of plant compounds and flavonoids, like kaempferol. These can provide antioxidant and anti-inflammatory benefits (35, 36).

Similar to all other cruciferous vegetables, broccoli has a high content of glucosinolates, compounds that may help reduce the risk of cancer (37, 38, 39).

Like mustard greens, broccoli has a higher capacity to bind to bile acids when it's steamed than when it's raw, so eating steamed broccoli may help reduce cholesterol levels in your blood (33).

Additionally, broccoli can help improve liver health by stimulating detoxification and the production of antioxidant compounds in the liver (40).

Broccoli can be steamed, roasted, baked or sautéed. You can use it to make tasty side dishes, soups and sauces.

9. Brussels sprouts

Brussels sprouts can be a great addition to your diet. They're a good source of protein, fiber and vitamins.

A 1-cup (88-gram) serving contains 3 grams of protein and up to 3.3 grams of fiber. Brussels sprouts are also rich in folate, manganese, magnesium, potassium, iron, calcium and vitamins K, C, A and B6 (44).

A study in animals showed that Brussels sprouts can promote the growth and health of intestinal bacteria and stimulate the production of short-chain fatty acids in the gut (45).

People usually cook Brussels sprouts by boiling, steaming, grilling or roasting. They are an ideal side dish.

Protein Content: One cup (88 grams) of Brussels sprouts contains 3 grams of protein, while 100 grams of Brussels sprouts contain 3.4 grams. Protein accounts for 19% of the calories in this food.

10. Cauliflower

Like broccoli, cauliflower provides a high amount of protein for the number of calories it delivers.

One cup (100 grams) of cauliflower has 2 grams of protein and 25 calories. It is also a great source of vitamins C and K and minerals like potassium, manganese, magnesium, phosphorus, calcium and iron (46).

Cauliflower also contains a high amount of a particular glucosinolate compound called sinigrin. This is thought to have anticancer, antioxidant and anti-inflammatory properties (38, 47, 48).

The glucosinolate content of cauliflower may drop significantly when it's cooked. Therefore, cauliflower may be better eaten raw (48).

However, cauliflower is also high in other antioxidants that are preserved during cooking and may even increase after cauliflower is steamed or microwaved (49).

Like several other vegetables on this list, cauliflower has the potential to reduce cholesterol levels because of its capacity to bind bile acids. Steaming cauliflower increases this capacity (50).

Cauliflower is a versatile vegetable that can be adapted to a variety of recipes. In many cases, it can be used as a substitute for starchy carbs.

Protein Content: One cup of cauliflower weighs 100 grams and contains 2 grams of protein. Protein accounts for 19% of its calories.

Take-home message

Even though vegetables are not very high in protein compared to some other foods, many of them contain good amounts of protein relative to their calorie content.

Plus, these vegetables are high in many other nutrients and have been linked to all sorts of health benefits.

These protein-rich vegetables are a great way to increase the protein and nutrient content of your diet without adding many calories.

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